Prototype Training Systems (CrossFit Prototype) – CrossFit
Warm-up
What you need:
Rower
2x Kettlebells
Abmat
-250m row
-20 kangaroos
-10 tempo air squats
-10 shoulder taps
Active hamstring
Walk the dog + pike pass through
Hip opener
Spiderman complex w/ hip lift
Inchworm w/ push up
Lateral lunge w/ shoulder flexion
4 point squat
Specific Prep
*Coach’s Choice
Metcon
Blackbeard (Time)
Partner workout for time:
2k Row
400m farmer carry (53/35)
2k Row
200 Abmat Sit ups
*partition work as needed w/partner
(30 min cap)
Alternate Options:
Row?
-1 mile run or 9 mins cardio
Farmers carry?
-DB/KB/Odd Object carry
Situps?
-Anchored sit-ups
Cool Down
*Coach’s Choice